CrossFit Miami Beach – MB Conditioning
Conditioning 030525 (Checkmark)
0-10min EMOM
•max cal row
•Rest
10-20min Amrap
20 Box Jump Overs
15 T2B
10 DB Thrusters
20-30min EMOM
10min EMOM
•rest
•max cal row
MB Conditioning – Tue, Mar 4
CrossFit Miami Beach – MB Conditioning
Conditioning 030425 (Checkmark)
Every 6min for 30min
35/27 cal Bike
20 DB Snatches
15 Box Jump overs
CrossFit – Tue, Mar 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 90/90
15 Sonics
10 Baby makers
5 Kang Squats
Then
Clean Progressions
Squat Cleans (Checkmark)
10min and to perform
9Squat Cleans ( 205-225/125-145 )
Back Squat (3-2-1 @ 85-90-95%)
030425 (Time)
For time
500m row
25 RKBS 32/24
15 Burpees over the tower
25 RKBS
500m row
CrossFit – Mon, Mar 3
CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
12min to complete
2-3rounds
30 Heel Drives
20 Shoulder Taps
10 scorpions
5 inch worms
20 Dubz
Skill/Strength (Checkmark)
•Accumulate 2min of dead hang (no grips)
•3x 10 Kip swings
•20 weighted strict Pull Ups
•10 Kipping Pull ups
030325 (AMRAP – Reps)
4 Sets
3min of work:2min of rest
21/16 cal bike
80ft bear crawl (20ft fwd/20ft bwd)
Remaining time max Dubz
MB Conditioning – Mon, Mar 3
CrossFit Miami Beach – MB Conditioning
Conditioning 030325 (Time)
800m run
50 Burpees Broad Jumps (4feet)
800m run
75 wallballs
400m run
25 Burpee Broad Jumps
400m run
40 wallballs
CrossFit – Sat, Mar 1
CrossFit Miami Beach – CrossFit
030125 (AMRAP – Rounds and Reps)
TEAMS OF 2
26min amrap
50 T2B
50 cal Bike
50 Deadlifts 225/145
50 Cal Bike
50 H.R. Push up’s
50 cal Bike
CrossFit – Fri, Feb 28
CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
5min
pVC pipe warm up
30 PVC Pipe OH Squats
20 Heaving snatch Balance
Snatch works
Snatch Work (Weight)
Every :45sec for 12min
1 P. Snatches
*increase weight every 3 sets
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
MB Conditioning – Fri, Feb 28
CrossFit Miami Beach – MB Conditioning
Conditioning 022825 (Checkmark)
Every 1:30 for 6 sets
6 shuttle runs
10 burpees
Rest 2’
400m run
40 barbell thrusters 45/35
40 sit ups
300m run
30 barbell front squats 45/35
30 alt. V-up
200m run
20 barbell strict press 45/35
20 v-ups
CrossFit – Thu, Feb 27
CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
2 rounds
20 Calf Raises
20 Toe Raises
10 Sonics
10 Dive Bombers
5/5 ATG Split Squats
5 Clean High Pulls
5 Muscle Cleans
5 P. Cleans
5 Presses
Skill (Checkmark)
Free standing Hand stand
*accumulate 2min worth of time
022725 (AMRAP – Reps)
3 rounds
5min on: 2min off
Rd 1)
30 Box Jump Overs 24/20
50 Lunges
Max P. Clean and jerks 135/95
Rd 2)
30 Box Jump Overs 24/20
50 Lunges
Max P. Clean and jerks 155/105
Rd 3)
30 Box Jump Overs 24/20
50 Lunges
Max P. Clean and jerks 185/125
CrossFit – Wed, Feb 26
CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
10 cal Bike
30 Heel Drives
20 Scorpions
10/10 Bend ext
10 cal row
Cardio Party 022625 (Time)
Every 10min for 30min
30 cal Bike
20 Burpees
100m run
20 Burpees
30 cal row
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